Dynamic Mobility & Activation
Wrist Stretch
x 60 seconds
and then …
Three sets of:
Banded Hip Flexor Stretch x 45 seconds per side
Deep Squat Progression x 3 reps
Thoracic Flexion x 5 reps per side
and then …
One set of:
Banded Hip Bridge x 50 reps
A.
Every 3 minutes, for 15 minutes, complete:
Front Squat x 6 reps @ 75%
B.
*SAME AS LAST WEEK…BUILD IN LOAD, OR KEEP LOADS THE SAME AND BUILD COMFORT WITH THESE POSITIONS.
Every 2 minutes, for 10 minutes (5 sets):
Sotts Press x 3 reps @ 2111
Build over the course of the five sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
3 High-Hang Cleans + 3 Front Squats @ 50-55% of 1-RM Clean
Builiding in weight, and then immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Mid-Thigh Cleans + 2 Front Squats @ 60-65% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean from 2″ below the knee + 1 Front Squat @ 70-75% of 1-RM Clean
C.
40-49:
Every 3 minutes, for 15 minutes (5 sets), complete:
Run 200 Meters
Chest to Bar Pull Ups x 15 reps
Run 200 Meters
*Try to keep all of your times consistent
50-54:
Every 3 minutes, for 15 minutes (5 sets), complete:
Run 200 Meters
Chest to Bar Pull Ups x 10 reps
Run 200 Meters
*Try to keep all of your times consistent
55+:
Every 3 minutes for, 15 minutes (5 sets), complete:
Run 200 Meters
Chin-over-the-Bar Pull Ups x 15 reps
Run 200 Meters
*Try to keep all of your times consistent
D.
Three sets of:
Glute Bridges x 8-10 reps @ 11X2
Rest 60 seconds
Banded March x 90 seconds
Rest 60 seconds
Plank Hold w/forehead above thumbs x 60 seconds
Rest 60 seconds
Did this on Wednesday in Orlando (vacation week).
A – 220#
B1 – Sotts to 75. Better than last week! Still tough.
B2 – 3HHC+3FS 145
B3 – 2HC+2FS 165/175/185
B4 – BTN+FS 195/205/210
C – Done.
D – Done. Bridges with 175.
Off to Epcot tomorrow. Will probably do a mashup of Wed. + Friday on Friday.
A. 175
B. Skipped sotts
3 HHC + 3 FS 105/110/115
2 HC + 2 FS 125/130/135
Below knee clean + FS 145/150/155
C. Only had time for 3 rounds and 10 ctb
Mobility done.
A. 175 for 5×5. Legs were feeling very weak.
B. Up to 145, again legs feeling weak.
C. 2:12, 2:23, 2:34, 2:40?, 2:30 C2B UB
A: 244 across
B: 90lbs on sorts , then up to 220lb on clean and squat work
Mobility done.
A. 235 f. Squats
B. 45-65 sotts
95-115
125-145
155-175
C. Subbed 15 cal bike, 10 strict C2B, 15 cal. Bike. 2:15, 2:16, 2:24, 2:26, 2:05.
D. Done.
Nice work Kincaid, love the strict c2b!
AM- Mile swim
Mob and Act done
A. All sets at 260×6
B. Built to 95
B2 140/145/150
B3 170/180/185
B4 205/210/215
C 2:40/2:30/2:31/2:34/2:49
D Done
Only had enough time fore Parts A & B today. Will have to make up C & D
Mobility: Complete
A. 250# x 5 Sets
B1. 115# x 5 Sets
B2. 165# x 3
B3. 195# x 3
B4. 235# x 3
Mobility Done
A, 115/125/130
B1. 45-50-55-65-75-DId 5 reps the first 3
B2. 85/90/95
B2. 100/105/110
B3. 115/120/125-Ugly 125 so did a regular clean after
C. Modified Did 5 rounds of run & pull-ups
D. Done
Had no business working out today. Really not feeling good. Weird thing is I had a great strength session.
Last funny thing-I have been using #5 above my actual PR. Just realized that this weekend…its ok I will be there soon.
Mobility done
A. 170# front squats
B1. 35-45-55-65-75# sorts press
B2. 105-115-120# high hang
B3. 125-135-140# mid thigh
B4. 146-150-155# 2″ below knee
C. 1:51, 1:52, 1:51, 1:54, 1:51
D. 165#, done, done
Well done on C Cheryl. I need to learn to butterfly to get faster.
Thanks Dean! I will teach you to butterfly if you teach me to swim better! ??
So fast on C!!! Awesome!
Thanks Teesh! I was hoping to keep the c2bs unbroken and I was able to so that was a huge help!
Still vacationing. Found a pretty good non CF gym in 100 degree Moab today.
Yesterday (Monday) 31 min 4 mi run only.
Today catch-up.
DMA done.
Assumes 35# BB (not sure).
HH/mid-thigh/Snatch up to 105#.
HH/mid-thigh/Clean up to 145#.
Front Squats up to 175#.
10 legless rope climbs/8 sets of 10 (80) GHD’s.
Fun!!
Mobility done
A. 120, not all unbroken
B. Press with small bar
B1. 83
B2. 97
B3. 113
C. Round 1 with 10 burpees instead of ctob, then rest of rounds with 7 strict pullups–kipping ability not there due to tight back. Times: 2:50/2:45/2:30/2:35/2:35
Well did the cascade classic workout 1 yesterday and back was a bit sore/tight today making everything a tad bit more difficult. No kipping ability at all on back swing for pullups so went strict and fewer instead.
Hope your back is feeling better today Laura!
M&A Done
A. 175#
B.45, 50,55,60,65
B2. 105,105,115
B3. 125,125,135
B4. 135,145,155
C. can’t link the C2b so did all singles having to reset, not sur eon the distance either cause we have a 250m mark. anyhow finished with 26, 20,10,20,20 sec left.
D. no time
M&A – Done
A: 225lbs
B1: 55; 60; 65; 70; 75
B2: 145; 155; 165
B3: 170; 180; 190
B4: 205; 215; 225
That’s all I had time for today before the gym closed. Obstacle course in the AM. Time to show those young Soldiers that age is just s number and doesn’t define you.
Mobility-done
A- 120
B1- 35/45/50/50/50
B2- 85/90/90
B3- 95/100/105
B4- 110/115/120
C- done
D- done
Nice work Carrie
dynamic/mobilty
done
A1) 180lbsx5s
2) 45,50,55x3x1fail,55×3
3) 90×2,100×1
4) 105×1, 110×2
C) 5 rds Rxd.. tough WOD I thought the C2B would be the problem- but it was those runs!! LOL good challenge!! 🙂
had to skip D will do it tom!
Hope everyone is healthy and happy!!!
A) #225
B1) Did Arnold Press instead of Sotts Press, Sotts Press just kills my shoulder.
B2) #155
B3) #185
B4) #225
C) Finished with 60-70 seconds every each round
D) Complete, gotta love the banded march! HA!
Nichole do you know when you guys are going to get in some more of the Large Invictus Masters shirts or the black headbands?
Killer on C
Ummm yea c. That’s impressive!! ??
I will find out for you today Mike!
Nichole did you have any luck finding out about the Invictus Masters shirts or headbands?
I believe they are totally out. I am in the process of seeing if we can order more!
Mike – GREAT NEWS! We ordered more so you should be able to go online and order your Masters t-shirt!
Time constraints today. Just a wierd day. Only did the Clean EMOMs
135/155/185….
Hope you rested well for the remainder of yesterday and slept amazing!
I am pretty sure I slept good. I dont remember waking up much, which has always been my issue. Thank you. Did all the Jerk work at lunch today, will tackle the rest tonight before and after I coach…
M&A – done! plus Bergerner Warm-up – goal is to do this every day for a month regardless of whether there is lifting or not. 2k row for calories warm-up – 121 calories A. Front Squat – all sets at 155 lb. Last 2 reps were tough each round! B. Sotts Press – 35/45/55/60/65(f) only completed 1 rep HH clean & F squat – all sets at 115 lb. (up from 100 last week) MT clean & F squat – all sets at 125 lb. (up from 115 last week) Below knee clean & F squat – 140/150/160 ( up… Read more »
Awesome job on the run/pull up combo Barry!
Thanks. Happy to be able to string together some sets of 15.
M&A- Done
A. 160
B1. 50,55,60,65,70
B2. 102,105,115
B3.120,125,130
B4. 140,142,145
C.2:35,2:55, 2:58, 3:10: 3:45
Last 2 rounds stunk but stayed with unbroken C2B on 4 of 5 rounds. Had to work out at noon today so the temp and humidity took its toll on me. I did increase on all my weights today over last week, so got a win 🙂
D. Done
Great work on improving with the c2b!
MOB: Done
A. 225
B1. 65/75/85/105/115
B2. 130/135/145
B3. 155/165/175
B4. 180/185/195
All more weight than last week.
C. 2:47/2:52/skipped/2:27/2:15
Totally died on this. Last 2 rounds switched to regular PU.
D. Done